The Ultimate Office Desk Stretch Routine

As many as 86% of Americans sit at a desk at their place of employment. Researchers at the Centers for Disease Control and Prevention (CDC) have released a figure stating that 80% of American adults don’t get enough exercise. Think about those numbers. As we sit more and more, our muscles, joints, and tendons will become weaker, and prone to serious injury.

Fortunately, we have put together the ultimate list of stretches you can do at your desk to stay limber, and keep your muscles loose. Do these once or twice a day at your desk to get rid of any stiffness in your body.  

The Ultimate Desk Stretches

Shoulder Stretch – Place one hand under your elbow. Lift your elbow and stretch it across your chest. Don’t rotate your body as you stretch. Hold the stretch for 15 to 30 seconds. You’ll feel tension in the back of your shoulder. Repeat with your other arm.

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Tricep Stretch – Lift one arm and bend it behind your head keeping your elbow as close to your head as possible. Place your other hand on the bent elbow and gently pull towards yourhead and back, to help stretch your upper arm and shoulder. Hold the stretch for 15 to 30 seconds. Relax and slowly return to the starting position. Repeat the stretch with the other arm.

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Chin Tuck – Face straight ahead. Lower your chin to your chest. Hold the stretch for 15 to 30 seconds. You’ll feel tension in the back of your neck. Relax and slowly return to the starting position. Repeat.

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Side Neck Stretch – Face straight ahead. Tilt your head so that you’re moving your ear toward your shoulder. Don’t bring your shoulder up to your ear. Hold the stretch for 15 to 30 seconds. You’ll feel tension in the side of your neck. Relax and slowly return to the starting position. Tilt your head to the other side and repeat the stretch.

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Lower Back Stretch – Sit forward in your chair. Bring one of your knees toward your chest. Use your hands to grab the back of your thigh and gently pull it toward you. Keep your back straight, being careful not to lean forward. Hold the stretch for 30 seconds. You’ll feel tension in your lower back and the upper part of your buttock. Relax and slowly return to the starting position. Repeat the stretch with the other leg.

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Get Creative – If you have a little more space, you can do traditional stretches for your problem areas. You have to take care of yourself no matter how stressful your day is going. A bad back, or a stiff neck is no good for anyone.